For some people, weight gain is as hard as weight loss for others. these contradictions never glide,
Gaining weight as a skinny person is really hard. it is frustrating to eat a lot but still not able to gain weight.
However, Being underweight can be just as bad as being overweight. There is so much information about weight loss but how do you work to achieve the opposite.
One thing that skinny people do not know is that they have a fast metabolism which means it is hard for them to gain weight.
Fast metabolism means that your body burns all the calories that you eat. as a skinny person trying to gain weight, you have to eat a lot larger in amount than your metabolism can handle.
Simply, when you start eating in a caloric surplus your body will start gain weight.
The basic principles will always remain the same for losing and gaining extra weight.
Are you a hard gainer or just want to build lean muscles?, Then these methods will definitely help you in gaining extra weight and muscles.
But before that, I want you to know The Health Risks Associated With Being Underweight
The Health Risks Associated With Being Underweight-
- Poor Physical Stamina.
- Weak Immunity.
- Cold body temperature.
- Heart disease and diabetes.
Now I am hoping that you wouldn’t want to live the rest of your life being skinny after knowing all these risks associated with being underweight.
So today I am going to narrow down the list of what you actually need to do to build muscle and gain weight in the shortest period of time that too naturally.
1. Calculate The Number Of Calories Your Body Requires
Step one is o calculate the number of calories and macros your body requires on a daily basis in order to maintain your current weight
The easiest way to calculate this is to use this calorie calculator. it will tell you about how much calories you need to maintain your current body weight.
After calculating your calories whatever the numbers come out you just add 500 more calories in that if you want to gain weight slowly.
And if you want to gain weight faster then just simply add 1000 more calories
For example– suppose your weight is 70 kg (154 pounds) and you calculate your calories and the result comes 2900 calories a day. remember this is the number of calories that you need to consume on a daily basis in order to maintain your current body weight.
You just need to simply add 500 more calories in it, in order to gain weight. then the total number will be 3400 calories a day. or you can add 1000 calories for faster weight gain then the number will be 3900 calories per day.
2. Divide The Calories Into Protein, Carbs, And Fats
Once you found that how much calories you need every day in order to go to a caloric surplus. now it’s time for you to divide your macros into protein, carbs, and fats.
This way you’ll get to know how much grams of protein, carbs, and fat your body requires to gain weight.
Let’s suppose your weight is 70 kg (154 pounds) and your calorie requirement is 3400 calories. I will use this as a baseline as I walk you through the calculation. Next, Let’s find out your everyday macros requirement.
Daily protein Intake
Since you’re going to be in a caloric surplus you don’t need more than 1 gram of protein per pound of bodyweight to efficiently build muscle. so the amount you weight in pounds will the amount of protein in grams you will need to eat daily.
Daily Fat Intake
weigh your weight in pounds and divide it in half. that’s the total amount of fat you will be eating daily in grams.
To calculate the carbs
we need to convert the grams of protein and fats into calories which is very simple.
Multiply your grams of protein by 4 because there are 4 calories in every gram of protein and multiply your grams of fat by 9 as there are 9 calories in each gram of fat next add the two numbers together and Deduct this number from your total daily calories which is 3400.
After subtracting your fat and protein calories from your total calories you will get your carb calories. And then for the final step, you divide this number of carb calories by 4 as there are also 4 calories per gram of carb.
So now you have a very good baseline of how many proteins, carbs, and fats you need to gain weight and build muscle.
3. Fill Those Macros With Healthy Food
For step three you need to consume your macros from healthy foods that will help you build muscles. going to a caloric surplus doesn’t necessarily mean that you should eat whatever you get.
building muscle not only mean just building your outer physique and neglecting your inner body. you should take care of both that is what gaining weight is all about.
Good Source Of Proteins-
- Chicken breast
- Greek yogurt
- Ground Turkey.
- Cottage cheese
- Tuna, salmon, and most other fish
And if you are a vegetarian then the good sources of protein are-
- Nutritional yeast
- Hemp hearts
- Spirulina and black bean
- Mung bean, or chickpea pasta.
Good Source Of Carbs-
For carbs, you should mostly stick to low glycemic carbohydrates except you’re consuming them immediately before or immediately after a workout. this include-
- Brown rice
- Sweet potatoes
- Brown rice pasta
- Ezekiel bread
- Beans etc.
Good Source Of Fats-
- Nut butters
- Coconut oil
- Olive Oil
- Butter preferably from grass-fed cows
4 Progressive Overload
Progressive overload is that the one and solely training stimulation which will profit you build muscle and gain weight.
There are 2 reasons why progressive overload is therefore powerful to achieve muscles.
muscle is metabolically active tissue and for survival purposes, your body doesn’t need to extend the energy it must spend per day, therefore it doesn’t need to make muscles unless it fully needs to. and progressive overload is the most trustworthy way to create your body feel like it has to.
Our body is AN efficient machine and in no-time, it starts to adopt the physical stress you place on it
this includes stress place on your body from exercises. your body continues to adapt to the quantity and intensity of all of your exercises and exercising during an amount of three to five weeks and very fast for beginners.
Thus once you initially lift those weights it would be difficult for you. however, as a result of your body is AN efficient machine and once you breakdown your muscles your body responds by increasing protein synthesis in your current muscle fibers which leads to building more muscle.
But Unfortunately constantly lifting the same weight with the same intensity level you were lifting before, will not continue to work for you as it was.
And over a period of time, since your body adapts to lifting the same weight, again and again, it becomes easier and easier for you. this is identified as General Adaption Syndrome.
There are a lot of people who’ll tell you that there are dozens of ways to progressively overload your workout. But the best way to do is to increase your intensity by increasing the weight used overtime.
So something that can really help you is increasing the weight loads by very small increments also remember to work within the rep range and not just aim for a certain number of reps like 10 reps.
Your rep ranges should be 5 to 8 reps. now you would start from the weight you might be able to do only 5 reps then over a period of time as you get stronger you will be able to do 8 reps for that same weight.
Once you hit the upper end of the rep range then slightly increase the weight and lower the number of reps so you can return back to only 5 reps again.
Rotating between increasing weight and dropping your reps helps you make the required changes from one weight load to the next so you can build more muscles.
One more thing that the exercises you need to focus on and combine the most into your workout are the major compound lifts for example-
- Military Presses
- chest presses and Power cleans.
5. Track Your Progress, Re-Evaluate And Adjust
Weigh yourself every week and take a good look in the mirror to check how you are progressing. skinny people will gain weight quickly in the first week due to increased calories.
After 2 to 3 weeks if you feel like your muscles are not growing just simply add anywhere from 300 to 500 calories and recalculate the macros.
Now the opposite side of this is to okay to gain some body fat, but if you feel like you are gaining more fat than you are comfortable with, then just simply cut down anywhere from 200 to 400 calories and re-calculate your macros once again.
Now try this calorie range for the next 2 to 4 weeks and re-evaluate again.
If you follow these five steps with full dedication and consistency then no one can stop you from gaining weight and build more muscles.
11 More Tips To Gain Weight
The above 5 ways will guaranteed to help you build muscle.
That being said, there are some other strategies as well, which will work as a miracle if you combine them with the above five strategies-
- Drink a glass of water immediately after waking up in the morning, it will help you keep your metabolism healthy to digest your daily macros
- Drink a glass of milk before going for the bed, this way your body will be getting enough protein while you are sleeping.
- Don’t drink water instantly after eating your meals.
- Go for a wide variety of fruits and vegetable juice to meet your daily micronutrient needs.
- Add this Muscle building supplements To effectively build more muscles.
- Do split training routine.
- Try to eat more often and Always carry a healthy snack.
- Sleep well, take at least 8 hours of sleep every day.
- Quit all the bad habits like drinking alcohol, smoking, etc.
- Stay Motivated.